50lbs Dumbbells Is All You Need To Build Muscle
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- Опубликовано: 2 ноя 2024
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50 lb dumbbells is all I've been using for the past 5+ years. Of course, I have resistance bands and bodyweight equipment, but the Core Fitness Adjustable Dumbbells are by far my favorite item. Whether you do 1 or multiple sets, remember to use slow and controlled reps and always keep tension on the target muscle group.
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► 5 Year Review for Core Dumbbells: ruclips.net/video/bDceG5jPJYM/видео.html
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► Flybird Adjustable Weight Bench: amzn.to/3t8KUgO
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I did a while back but moved away from them. The reason is I don't want to give away too much of a paid program and get in trouble for showing it too much. Now, if there is one in a public video I don't mind then, but paid ones I stopped doing.
Not trying to be mean but......you don't seem to have much muscle at all, and if you have been using 50's exclusively for 5+ years...what would make you so confident to make this claim/video? I am simply trying to understand if the absolute majority of RUclipsrs suffer from the Dunning Kruger effect or if there are other unseen variables. The vast majority of guides/tutorials etc etc seem to be made by people that have absolutely NO idea what they are talking about and are total beginners themselves, but for some reason rush to share their advanced LACK of knowledge with the world.
@Derrick konrad Ryan Humiston's courses are intense, but not beginner oriented. Don't worry about that fact....his training philosophy is very sound. Isolate muscle, destroy said muscle....move on to next victim and give the previous muscle time to heal and protein to drown in. I am not a RUclipsr, but my thigh is the size of this RUclipsrs waist and i can literally curl one of him in each hand for sets. No Gear, i'm just genetically big and dumb, lol.
@@JoseGonzalez-gg6rs It depends on if the 20 reps are close enough to failure to create a stimulus and response for the body to build muscle and get stronger. If 20 reps is easy, then no, it won't build muscle. If 20 reps is very hard, it will if you are not at your genetic limit, you provide the body enough protein, you drink enough water, and allow for recovery.
Reps themselves really don't matter in body building, it comes down to is the stimulus on the muscle great enough for the body to respond by building more muscle and strength. For there, look for safety so that you can workout for years to come.
0nbn
I love your pragmatic philosophy to fitness training--very unique. One reason I find your videos have rewarded my trust: unlike many popular fitness channels, you don't make unrealistic and contradictory demands on people trying to take your recommendations seriously. There are some channels where if you did everything they recommended you would be working out 24/7. I find with the recommendations from your videos it's still possible to manage work and relationships (and have the energy to work out properly). Gamerbody = save money, save TIME, increase results, get fit 💯
Thanks! It comes from working a standard 9-5 and trying to game as much as I can while having a wife and 2 dogs. I used to get up super early but now I can do it in 20-30 minutes a couple times a week. I found I also focus so much more on exercises that actually matter. Thanks for taking a look :)
Thx for the video, just purchased these after seeing your video. Since you’ve been following Jay Vincent, do you feel the need to mix in cardio separately, or strictly get your HR up from strength training? Thx again.
Awesome vid as always young man 🤘💪
I've got dumbells from 5-80 pounds but I can tell you from experience that you don't need any dumbells or weights to build muscle nor do you need any supplements, for years I'd do just calisthenics for the most part and if I had any weights it was a pillow case full of magazines or a trash bag filled with water, progressive overload is the key, pushups pullups dips squats and lunges and some leg raises will make a beast out of you if you do hundreds to thousands of them, hell all we had for protein was tuna and peanut butter and maybe some mechanically separated chicken product.💪
You did some time.
This was a very timely video for me!
I bought the Core Home Fitness dumbbells a few months ago, partly based on your long term reviews of them and have maxed out on a few exercises such as calf raises and deadlifts. Good to know about doing reps slower and going till failure to continue progressing.
If I work out 3 times a week doing 3 sets x 10-15 reps of full body workouts (around 12 exercises per workout) , how many times a week should I aim to workout doing slower reps and going till failure?
This is tough as it will come down to your ability to recover. For me, I do 1 set of each exercises, 2 times per week, but I go to positive failure and it has worked great. Might still be too early (only about 6 months testing this with bands and dumbbells), but based on my pictures I am seeing some decent results.
Without coaching you directly that is very hard to tell. If you are still building strength and muscle keep doing it, but if you find you are not recovering as expected or starting to lose strength, try cutting back a bit on the volume and instead add more intensity and see what happens. This is one of those questions that is almost impossible to answer in a comment :)
Excellent video, What about a link to pull-up bars? Thank you
The ones I use are the Crossgrips. Take a look here: www.jayflexfitness.com/products/crossgrips
I bought 3 weeks ago 55lbs dumbbell. It works awesome.
Ur a chad bro 5 lbs above the vid
Awesome video brother I really enjoyed this content! 👏
It’s weird that 50 isn’t heavy when 8s or 10s are heavy for me right now depending on what I’m doing 😂
Great video! I agree that the Core Fitness dumbbells are a great place to start. I purchased mine after watching one of your reviews and have been very happy with them.
I do think that many people will eventually want a little more weight for exercises like bench presses and dead lifts, but as point out, you can do a lot with more reps and slower cadence.
I am really looking forward to you reviewing the Nuobell dumbbells, as you mentioned in another comment. Although a pair of Nuobell dumbbells cost twice as much as the Core Fitness dumbbells, for people that are not budget constrained but have limited space, the Nuobells seem like the best option. It will be interesting to see if you keep your Core Fitness dumbbells after you get the Nuobells.
For people that have a little more space and want to save money up front, they can get the Core Fitness dumbbells now and get a 200lb set of Yes4All dumbbells later, which is the route I took. You also had a great review of the Yes4All dumbbells. A 200lb set of Yes4All dumbbells is about $400, so the cost of getting both the Yes4All and Core Fitness dumbbells is about the same as getting the Nuobells. I still use the Core Fitness dumbbells for most exercises because it is a bit of a pain to change plates for the Yes4All dumbbells, but it's nice to have more weight for a few exercises. Also, the Yes4All dumbbells are less sensitive to being dropped. By the way, I see that Yes4All now has a 1.15" connector for the dumbbells for only $23.38:
www.amazon.com/gp/product/B07Y2S8S66
I had not seen the connector before, and just ordered one.
Please keep the great reviews coming. I am sure that your subscriber count will keep growing!
Thanks! Yeah saving up for them now. I did have someone recommend Snode as well, but those are also really pricey, but can be dropped (according to their advertising). They also change in increments of 10 which is weird and potentially problematic.
Either way, I think Nuobells will come first, then Snode if I do that. I also really want to try the V-Form which changes resistance automatically to match strength curves and is very similar to my resistance bands setup. It is a few thousand dollars, but is going in a really awesome direction and getting tech involved. I wonder what 1 set to failure with that would be like :)
Dumbbells have been quite convenient to have even tho I’ve been grinding more on my ring’s lately
Nice! How are the rings coming along?
@@GamerBody I have been getting more proficient at ring push ups which made my regular push ups go up in number and they definitely helped my chest and helped me get my first couple reps of dips so they been really just great man
Rings are amazing. I benchpress dumbbells like 50-60lbs my chest was okay but not great., but ring pushups have helped my develop my chest, and get that tight look. Theres so much stabilizing musclse involved with ring pushups, u might be shakey doing them, but they really work!
great advice! my role model!
Spectacular video. Serious hidden gem showing the minimalist way for guys wanting to build muscle at home with Dumbbells. I myself built a bit of size at home with adjustable plate dumbbells. But 3 sets per exercise is very energy consuming for me to recover from. For this last month Im just doing one set per exercise at %50 volume to maintain muscle before going hard again and I realized its so practical doing just 1 set. So I can see myself definitely doing this HIIT one set method. Thanks a lot for thorough guidence.
(maybe add "At Home" to the title ? )
Thanks. Yeah reduce the number of sets if you find recovery is taking a hit. You need to make sure you have time to recover and build muscle before the next workout or else you are just beating down the muscle again before it can grow. Keep up the good work!
@@GamerBodyBest thing i got out of the video is slowing down the rep speed like you suggested and it really is "humbling" Got down to 8 reps from 18 reps on bent over rows by doing it slow. Teaches you you dont need a whole lot of weight for home gym setup. Also slower rep 1 set to failure is much less energy demanding than 3 sets of fast reps. Also gives better muscle activation by going down slower. Rep speed is so important but not talked about at all in fitness. Seems most of people novice-intermediate are obsessed with how heavy they can lift, missing the sweet science of rep speed / smart efficient 1 set method
This really helps. I'm currently deciding between the powerblock sport 50 (non-expandable) and the Powerblock Elite 50 exp (expandable). I'm a 43-year-old guy, and at this point, I'm just trying to keep in shape. I've injured my shoulders years back lifting heavy weights, so I was tempted to go for the non-expandable version of powerblocks, as I appreciate the simplicity over the expandables, but I was afraid the 50lbs would not be enough at some point. Again, at my age, I'm starting to focus more on technique and repetitions instead of just force (to avoid injuries). Thanks for the video!
Awesome work! 50 is more than the average person will need, and you can build a strong, healthy body with it. As you start maxing it out, slow down the movements and really focus on the technique as you mentioned. Keep up the great work!
Where did you get that anatomy chart that is behind you?
Got it off redbubble.com
I can't find anymore the video where you explained a few lifting speeds that you advised, including your favorite, the 3 seconds down, 0 seconds on the bottom, 2 seconds up and 1 second on the top, all in all a rep of 6 seconds. Anyway, the one with 3 seconds down, 0 seconds on the bottom, X seconds up (meaning an explosive velocity where you basically go as fast as you can without losing form), and 0 seconds on the top, did you borrow this from Starting Strength? Also, have you ever tried the SuperSlow 20-second reps?
I've never done super slow as I don't think I would enjoy it. I guess I can't knock it until I try it, but it isn't necessary to go that slow.
I have updated my thoughts on the rep speed after watching a lot of content from Jay Vincent. He uses a 5-5 cadence, but I don't like going that slow. I tend to be around a 3-3 (or my 3-0-2-1) as that is slow enough to reduce momentum with the weights and be safe.
A fast concentric only works with a machine that can provide constant tension throughout the range of motion, but it will raise injury risk regardless. Can you still build muscle, yes, but the rep speed, for me, simply comes down to safety.
This really helps, I often move from job to job since I’m a Traveling electrician and The places I work is in the middle Of no where so all I can carry is those dumbbells of 50
Pounds on me and well I’m not looking to get that big but I was curious on how big I could get and this video has given me hopes 🙏🏽
But what should I do the day 50 is too light for me ?
If you have a backpack, a lot of the compound movements can be done with your bodyweight for more resistance (push-ups, dips, pull-ups).
If that is not an option, I recommend slowing down your reps as this makes them a lot harder. I do a 6 second rep (3 sec down, 3 up) and that can be brutal depending on the exercise.
@@GamerBody by any chance do you happen to have videos of home workouts where you work every single part of your muscles like chest triceps biceps etc …
How much do you really need a bench to go with them? I know you show presses and rows on the floor / leaning over but presumably better with a bench?
It's not required. I like chest-supported rows a lot as it removes tension from the lower back and I can focus more on the exercise vs trying to stay in position. Floor presses are great as well. I'd say, I'd you don't mind bent over rows the bench isn't needed at all.
@@guhraff843 Maybe, you can also slow dow the rep speed to remove as much momentum as possible while staying in good form. From there, add more reps. There may get a point though where 50 isnt enough for you and your goals if you are really strong.
I built a good physique and 50s are still too heavy for my workouts my rest time is no longer than 30 in between sets
Also can try slooooowwww down and explosive on the way up. Just some variance. Whatever keeps the muscle from acclimating.
I got $100 50lbs cast iron adjustable dumbbells they are a great and affordable option
Please watch your ears while adjusting the plates. They can be very loud especially youre at arms length to possible noise at all times. Gave myself some solid tinnitus few times when i dropped one small plate over another when adjusting them on top of my bed. Protect your hearing and adjust them slowly please... Every occasion of temporary tinnitus does a small hearing damage and that can add up in years.
Why do you prefer HIT over tradicional sets and reps? I dont know which one to choose. I have a similar home gym to yours and I dont know what would be better for build muscle. Thanks, keep Up the good work!
HIT, when done properly, will build muscle, save time, and reduce the number of workout days each week. Both will build muscle, but many individuals do junk volume and waste time as they don't train hard enough while saving energy for later sets.
I was made aware of HIT through Jay Vincent on his speech at the 21 Studios convention. I highly recommend watching him as he has a channel that covers it in depth. I am personally still testing it (with good results so far) as I did multiple sets for many years until trying HIT this past year.
If you are just starting, I do recommend multiple sets, but only to learn the proper movement patterns. Some exercises, such as the squat, require a lot of skill and the body needs to learn how to do it. In this case, reduce weight, and just focus on form for a couple sets. Once you feel you have it down, then increase the intensity and do 1 set to positive failure.
I hope that helps :)
@@GamerBody Thank you man. Your channel is awesome. Cheers from Spain
It’s just preference.
HIIT does work effectively (still doubtful about “most effective”), saves time, reduces workout frequency, etc.
I believe in it as a very effective method.
I also don’t do it personally. It’s incredibly boring to me.
I enjoy working out multiple times a week. I enjoy switching up exercises and routines while still covering the foundational movement patterns.
It comes down to preference.
Understanding the principles of exercise and muscle-building is most important regardless of one’s preferred method.
Junk volume and wasted time and effort occurs when one doesn’t understand the foundational principles of diet, exercise, muscle building, endurance training, strength training, etc.
@@johnathanpritchett5748 Wow that's a really good answer. Thanks for breaking It down to me. I will continue with my usual sets and frecuency but I will have HIT in case I want to change.
at 4:05 what is the product above the dumbells (the bar things) are they for like a dip station or something? and where can I get those?
Lebert Fitness Equalizer XL. They are for dips and inverted rows. I have a review here: ruclips.net/video/Y-7SPB641Ck/видео.html
@@GamerBody Thanks!
that all i shall use!, i don't want a big bulky Muscle befor i did but begin like the hulk and walking would make tired caring all that Muscle on my body i'll leave up to the pros lol
I mean, if done correctly you can build a ton of muscle with just 50lbs. The only reason more resistance is needed is so that your workouts don't last forever trying to reach positive failure. For me, chest press and squats are the only exercises, with a 6-second rep speed, that I can max all 15 of my reps. For those, I need to add more reps or slow down the cadence or add more resistance.
My weights range from about 10 to 35. I was able to make the transmission to 50 standalone, but just barely after lifting 35 a few sessions daily. I'm not sure I would recommend it. Progressing at 5 pound increments up to 50 sounds a lot better. I'm currently going between the 50 and 35 sets daily still. Cheers.
Thanks for sharing, would you mind sharing what are your titles below your name?
NASM - National Academy of Sports Medicine Certified PT
OTA - Online Trainer Academy Certification - course teaching how to train online as a PT. I hope that helps!
Starting out yeah, 50 is plenty. But anyone going over 2 or more years, 50lbs is not nearly enough (for men). Deadlifts, Squats, bench press ALL will require more than 100lbs total weight if you want to keep into a reasonable 8-12 rep range. I max out my bowflex 552s (52.5 lbs)on bench flys for months now going over 15 reps on each set. I have to do artificial stuff like limit rest between sets to 15 seconds to get any hypertrophy. Squats I max out the dumbells AND put on a 50 lb weight vest and still blow through 15 rep sets. Yes you can add more and more sets but you start running into the joint damage / inflammation type damage vs. efficient muscle growth problem.
Slow down your rep tempo and see how long they can last you. I agree that individuals may need more in time, but I've got good results with just the 50s. I recently moved over to the Nuobells but the Core Fitness dumbbells were great for years.
If you workout with speed and allowing momentum to do a lot of the work, yes you can probably max 50s quickly as a guy (which I had years before). I slowed down my rep tempt to a 3-0-2-1 (6 second rep) and it is brutal for most exercises. For squats, you could also move to split squats and do the same approach.
Bulgarian split squats would prolly challenge you more, along with other tougher variations of each exercise
Great video.
may you tell me where to get that Goku muscle poster at 5:01? thanks
I got it off of Redbubble.com. Can do a search for "Goku Anatomy Chart" and it should come up if they still sell it.
If I worked out at home, Id probably get spin lock dumbbells for economy and the option to exceed 50 lbs. But two 50 lb dumbbells can do a great deal. I think where a person would feel limited if you were doing DB deadlifts. I don't lift heavy at all, but I outgrew 50 lb pretty quickly. I am using a pair of 70s for Romanian deadlifts, but I wouldn't be able to handle that weight for anything else.
Agreed. Lower body tends to be the tough part. Have to switch to single-leg for most of it to keep up.
2:37 is that form ok I thought the knees had to go 90*
Your knees can go forward, and should when doing a squat. Don't go crazy with it, but the goal is to try to keep your back and shins parallel. Your knees will travel slightly forward which is fine.
@@GamerBody ok thanks
It's a shame you can't get them in Canada. I got Pepin Dumbbells instead (not exactly the same thing).
Well as long as you have them and they work, you can get results :)
Are you still only working out twice a week? How long have you been doing this for?
Yup, Mondays and Thursdays right now with dumbbells. I am planning, starting April, to continue Mondays and Fridays but make Monday resistance bands and Thursday dumbbells with big bodyweight exercises such as pull-ups. Seeing if getting rid of pure bodyweight and instead combining the good bodyweight with dumbbells is better overall.
@@GamerBody oh awesome. I think I’m going to give this a try. More of an abbreviated routine. I like it. Thanx man.
Great video..I have to remind myself to slow my reps. Also I'm a busy dad and I need an effective workout plan with limited time..thanks so much
@@GamerBody Just so I get this right.
You're working out twice a week with one set per exercise and that look is the result?
That is actually impressive and right up there with a lot of guys I see at the gym who go 3 - 4 times per week.
Dumbbells do seem much safer overall but like GamerBody says, watch those toes and fingers. I know a couple people that are missing some of their digits from them. Just don't be dumb. Simple.
Best video.
Have you thought to get a rack . And when will you get noubell dumbbell .
Yup on the list. They are expensive so saving up for them to review. I will never buy a rack of dumbbells for my home workouts. No point with the current adjustable ones.
@@GamerBody Also maybe consider Snode dumbbells if comparing. Similar to Nuobells in that they go to 80 lb, but apparently they have even less plastic and the company says they are droppable. Would love to see a comparison of the two dumbbells.
@@__-im2se Hmmm I'll have to look at both and see. I think the design of the Snode is a little different, but if it didn't change the shape of the dumbbells too much they may be better.
is there any examples of people who have followed this approach (HIT) from the beginning of their fitness journey? It would be interesting to see their results.
There are a lot who move to HIT, but almost all start with multiple sets, which isn't bad if you need to learn the skill of an exercise. The vast majority of plans have a lot of sets so that is always the starting point. As you get good at the skill, add more intensity which moves you to less overall sets and more recovery.
if you max out the squat with 50s just start doing weighted lunges or bulgarians
Definitely an option!
Bro 30 lbs is to much for me it’s gonna take me awhile to get to 50
not a bad thing! Don't go crazy and pick something too heavy, instead, work at the lower weight, learn the movements and how to do it, add the intensity and slowly work more weight in over time. No ego lifting :)
@@GamerBody been doing that since I hurt my elbow only lift 15 to 20 lb dumbbells
This has nothing to do with the video but would you ever do a full day of eating video?
Maybe. I have posted some things in the past regarding what I eat, but my diet isn't really all that great. Just focuses are getting protein around 0.7-1 gram per target bodyweight, then filling the rest of the calories in with whatever I want.
This week alone I've had sushi, Panda Express orange chicken, a California burrito from a local place here, Bush's chicken, and then meals I've made myself. Definitely not the healthiest diet in the world, but has worked for me at this time.
@@GamerBody excellent. I like the simplicity of it. Thank you! Love the channel.
50 each right? or 50 the total 2 of 25. thanks
50lbs each dumbbell (100 combined)
@@GamerBody Thanks! I will do that, thanks for the video!
Buy them in payments and use the guilt to not skip workout day
Eh, you can do a lot with just bodyweight. See how far you can take that style of training while saving up and not going into any debt for these :)
I’ll stick with loop bands
No worries :)
You really need barbell and plates for squats and deadlifts as light dumb bells don't cut it for us men
Slow down those reps and focus on peefect form, I'm sure it will be enough. Feel free to use barbells and plates, though, if that suits you.
You have alot of the same philosophies as X3 bar but with weights
Yeah Ive read his book and it is very similar. I don't care for fasting much, but the rest of the principles apply. I also do a full body workout vs PPL.
man 30 seconds in and already spreading false information, after 7 seconds actually leads to hypotrophy, strength, endurance loss, so please stay away from these type of "fitness" youtubers. gamerbody bs!
Only if the resistance has fatigued the muscles enough. Otherwise 7 seconds does nothing. Only the last 2-3 reps from failure will create the adaptation and if you only workout for 7 seconds, the weight you are using has a higher risk of injury. This is why you pick a resistance you can handle anywhere from 30-90 seconds so you don't get injured and reduce stress on the joints, but still receuit high order motor units. Where did you ever hear 7 seconds was what lead to a muscle building stimulus? I've never ever read that before or seen it in any videos. While it could be true, far from optimal.
@@GamerBody cman man just admit you're wrong. you titled the video build muscle now you're talking about endurance? what a clown
Doesn't matter how you do it or how slow sooner or later that wont work especially over a couple of years. What a joke.
As long as the intensity/effort is high enough to stimulate muscle growth, it will. Slowing down the rep speed will make it harder to complete the same number of reps, increasing effort, and recruiting additional motor units as the first start to fatigue. There may be a point where 50 isn't enough, but for the average person looking to be in good shape, it is most likely all they need if done properly.
If you wish to compete in powerlifting, that is a different ballgame as skill and technique become a big factor.
No this isn’t true.
How so?
@@GamerBody because you need progressive overload to stay 1-2 reps below your max reps in the 8-12 rep interval and this ain’t happening with 50kg. It might work for biceps triceps and shoulders but it isn’t working for the big muscle groups.
Yes it will. Slow down your rep speed. Try between a 6-10 second rep and you can use progressive overload for a long time. Also, progressive overload isn't only adding weight. Control the rep tempo, go to positive failure, and you will be able to do this a very long time.
Remember the average person doesn't want to jump on stage, just build a strong and good physique.
@@GamerBody this program is not viable, nobody is going to do what you prescribe because it is a waste of time. There are much more effective ways to increase strength and put on muscle mass than this dumbbell routine is a joke. The only thing you can use dumbbells at home is for HIIT programs or for a general conditioning programs. You can build more strength and muscle working at a Farm than with this. I understand that you like this dumbbells but for an experienced weight lifter to say these things It is unacceptable. Btw the average person wants to know that they are not wasting their time.
@@theoavg what program would you recommend genius?
Why making videos on gaining muscle when you don’t really have much muscles? Not saying this to have a dig but you just look like an average office worker . I don’t have big muscles either
I have put on 20lbs since starting (165 to 185ish lbs). If you think I look like the average office worker I don't know what to tell you. My body stats are above the average individual (by quite a big margin), but social media has made it almost impossible to know what natural vs enhanced is nowadays.
@@GamerBody errrm your eyes see whatever they see, just saying
Well my tracked stats say otherwise. As an example, not many people have just about 16inch (mine came in on 1/1/2024 at 15.98 R/15.94 L). I could take off some body fat though as that is hiding some definition for sure. But, I'll see what I can do to keep improving as well. Feeling really good at my current body size though. Personally, I am aiming for my Golden Ration numbers as shown in this video (a little older, but still the targets): ruclips.net/video/KYmEPpAeiJ4/видео.html
@@GamerBody if you are happy then great
Post physique
Not at all, you will stay weak what's the point of size without strength
Depends on your goals. However, you can still gain a lot with just 50lbs and can build a body better than the average person with it. Note - strength comes down to skill of movement, muscle recruitment, and genetics.
@GamerBody no you are wrong. Strength comes down to consistency, which is most important. Then, all the other variables take place, such as surplus calories, volume, effort level, form, rest, genetics, and so forth. The problem with 50lbs dumbbells lets take bicep curls for example you will get to a point where your increasing volume so much that you doing 30 reps and a bunch of sets because your muscle stimulus is too use to that weight. Yes, you will get massive and have great indurance, but your strength will be highly lacking compared to the guy that went up in weight every month but kept the reps in lower amounts like 5 -12. You can get to intermediate lvls with 50lbs dumbbells, but you will be stuck there unless you have extremely good genetics and worked out for 10+ years consistently, plus you will have to do extremely high and controlled amounts of reps to get that increase in effort.
@GamerBody but I agree if your goal is to be a bit above average and you are not into getting really strong, then your methods will be good enough.